A 20-Minute Ab-Igniting AMRAP Workout You Can Do at Home

LIVESTRONG.com may earn compensation through affiliate links in this story.
AMRAP ab exercises plus cardio moves will give your midsection the lean look you want.
Image Credit: Drazen Zigic/iStock/GettyImages

When you're crunched for time (and who isn't?) but want to squeeze a core workout into your day, finding a routine that's quick but efficient is key to sticking to an exercise program.

Enter: AMRAP (aka as many rounds as possible), a workout that will ignite your abs and turn up your metabolism all in 20 minutes.

Mecayla Froerer, NASM-certified personal trainer with iFit, has the scoop on the benefits of AMRAP and created a 20-minute ab-igniting workout that tightens, strengthens and tones every part of your midsection — without doing a single crunch.

Read more: A 10-Minute Circuit Workout for Flat Abs

Why AMRAP for Abs?

If you want to increase your heart rate, torch calories and strengthen your core without spending hours at the gym, AMRAP might be exactly what you need. "Doing an AMRAP workout for your core is a great way to get a lot of reps in within a short period of time," Froerer says.

And having a strong core is critical for performing everyday movements like reaching, twisting and bending. That's why Froerer recommends performing an AMRAP ab session a few times a week with various movements to help strengthen your core while improving your balance, stability, posture, breathing and overall quality of life both in and out of the gym.

And yes, performing exercises that target your core is a great way to help you toward your goal of a six pack. But Froerer says adding in cardio to your ab sessions is another great way to get a total-body workout while burning additional calories. That's why she added a one-minute cardio boost at the end of each ab round.

Read more: AMRAP Workouts Are the Next HIIT — Here's Why You Should Try One

Try This 20-Minute AMRAP Ab Workout at Home

This AMRAP session includes four ab circuits and four cardio circuits. You'll complete an ab circuit, followed by a one-minute cardio circuit. Rest for 30 seconds, then move to the next circuit.

Warm-Up

Do: 3 to 5 minutes of easy cardio drills (jumping jack, jump rope, high knees, jogging in place, etc.) and dynamic stretches

Circuit 1

Do: Each exercise for the recommended reps without resting. Complete the circuit as many times as possible in 4 minutes. After 4 minutes, complete the 1-minute cardio move.

  • 20 mountain climbers (each side)
  • 10 elbow side plank with hip dips (right side)
  • 10 plank shoulder taps (each side)
  • 10 elbow side plank with hip dips (left side)
  • 1 minute of medicine ball slams (cardio move)

Move 1: Mountain Climbers

  1. Get into a high plank, supporting yourself on your hands and toes.
  2. Lift left foot off the floor and bring your left knee toward your chest. Your body should remain in a straight line.
  3. Extend your left leg back to the start and repeat with the right leg.
  4. Alternate legs for 40 reps total (20 on each side).

Move 2: Elbow Side Plank With Hip Dip (Right Side)

  1. Begin in a side plank position on your right side, supporting yourself on your forearm and feet. You bottom shoulder should be stacked above your elbow.
  2. Tighten your core and slowly dip your hips and tap them on the ground (or as far as you can go with good form). Hips should stay stacked the entire time.
  3. Return to the side plank position and repeat.
  4. Do 10 reps.

Move 3: Plank Shoulder Taps

  1. Get in a standard plank position (top of a push-up). Your body should be in a straight line from shoulders to feet, core engaged and glutes tight.
  2. Lift your right hand and tap the front of your left shoulder.
  3. Return the right hand to the floor.
  4. Repeat with the other hand.
  5. Continue alternating sides and do 10 on each side.

Move 4: Elbow Side Plank With Hip Dips (Left Side)

  1. Begin in a side plank position on your left side, supporting yourself on your forearm and feet. You bottom shoulder should be stacked above your elbow.
  2. Tighten your core and slowly dip your hips and tap them on the ground (or as far as you can go with good form). Hips should stay stacked the entire time.
  3. Return to the side plank position and repeat.
  4. Do 10 reps.

Move 5: Medicine Ball Slams

  1. Stand with feet shoulder-width apart and knees bent and hold a medicine ball in front of you.
  2. Bring the medicine ball overhead as you stand all the way up.
  3. Drive the ball into the ground, so that it bounces up high enough to catch, as you lower into a semi-squat.
  4. Repeat continuously for 1 minute.

Read more: The 30-Day Abs Challenge

Circuit 2

Do: Each exercise for the recommended reps without resting. Complete the circuit as many times as possible in 4 minutes. After 4 minutes, complete the 1-minute cardio move.

  • 10 leg lifts
  • 10 Russian twists (each side)
  • 20 flutter kicks
  • 5 marching crunch (each leg)
  • 1 minute of speed skaters (cardio move)

Move 1: Leg Lifts

  1. Lie on your back with legs together and straight up in the air. Press your lower back into the floor.
  2. Slowly lower the legs, keeping them together. Only lower the legs as far as you can until you feel the lower back lift off the floor.
  3. Reverse the movement and repeat 10 times.

Move 2: Russian Twists

  1. Sit on the floor with your knees and hips bent to a 90-degree angle. You can hold a weight or do it without one.
  2. Extend your arms out in front of you, keeping your feet flat on the floor.
  3. Lean back to a 45-degree angle and twist your torso to the right side.
  4. Pause and twist to the left side.
  5. Alternate between sides. Do 10 on each side.

Move 3: Flutter Kicks

  1. Lie on your back and place your hands under your hips.
  2. Keeping your lower back pressed into the mat, lift your legs 6 to 8 inches off the ground and begin kicking them up and down.
  3. Complete 20 kicks (10 with each leg).

Move 4: Marching Crunch

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Engage your core and lift your right foot off the floor, keeping knees bent.
  3. Pause and lower back to the floor.
  4. Repeat on the other side, alternating between the right and left foot.
  5. Do 10 reps (5 with each foot).

Move 5: Speed Skaters

  1. Stand with your feet hip-width apart.
  2. Jump to the right, landing on your right foot and crossing your left leg behind you diagonally. Your left arm will swing across your body and your right arm to swing behind you.
  3. Jump immediately to the left and switch your arms and legs.
  4. Continue for 1 minute.

Read more: Bored With Bicycle Crunches? Do the Russian Twist to Target Your Abs

Circuit 3

Do: Each exercise for the recommended reps without resting. Complete the circuit as many times as possible in 4 minutes. After 4 minutes, complete the 1-minute cardio move.

  • 10 plank jacks
  • 10 side plank with knee crunches (right side)
  • 10 plank up-downs (each side)
  • 10 side plank with knee crunches (left side)
  • 1 minute of burpees (cardio move)

Move 1: Plank Jacks

  1. Get in a high plank (top of a push-up) with your feet together.
  2. Jump your feet out wide, then back together.
  3. Do 10 reps.

Move 2: Side Plank With Knee Crunches (Right Side)

  1. Get in a side plank position on your right side, supporting yourself with your forearm and feet. Your right arm extends with your hand flat on the floor. Your top leg (left leg) will support your weight.
  2. Raise the bottom leg (right leg) and bring that knee toward your chest while you bring your left elbow to meet the right knee.
  3. Reverse the move and repeat 10 times.

Move 3: Plank Up-Downs

  1. Get in a high plank position (top of a push-up).
  2. Lower your left elbow to the floor, then your right. This will bring you into a forearm plank.
  3. Place your left hand on the floor and straighten your arm. Repeat on the right side and return to the starting position.
  4. Do 10 on each side.

Move 4: Side Plank With Knee Crunches (Left Side)

  1. Get in a side plank position on your left side, supporting yourself with your forearm and feet. Your left arm extends with your hand flat on the floor. Your top leg (right leg) will support your weight.
  2. Raise the bottom leg (left leg) and bring that knee toward your chest while you bring your right elbow to meet the left knee.
  3. Reverse the move and repeat 10 times.

Move 5: Burpees

  1. Stand with feet shoulder-width apart.
  2. Bend your knees and place your hands on the ground shoulder-width apart.
  3. Jump or step your legs back until you're in a high plank.
  4. Jump or step your feet back to your hands.
  5. Jump up while raising your hands toward the sky.
  6. Continue for 1 minute.

Circuit 4

Do: Each exercise for the recommended reps without resting. Complete the circuit as many times as possible in 4 minutes. After 4 minutes, complete the 1-minute cardio move.

  • 5 single-leg V-ups (right leg)
  • 10 bicycle crunches (each side)
  • 5 single-leg V-ups (left leg)
  • 5 suitcase crunches
  • 1 minute of squat jacks (cardio move)

Move 1: Single-Leg V-Ups (Right Leg)

  1. Lie on your back, legs extended and arms toward the ceiling.
  2. Roll up and lift your right leg while bringing your arms toward the toes of this leg.
  3. Pause and roll back down to the starting position.
  4. Do 5 reps.

Move 2: Bicycle Crunches

  1. Lie on your back, legs extended.
  2. Bring your hands behind your head and bring your right knee toward your chest while rotating your shoulders to bring the left elbow toward that knee.
  3. Touch the elbow to knee and rotate to the other side.
  4. Alternate sides for 20 total reps (10 each side).

Move 3: Single-Leg V-Ups (Left Leg)

  1. Lie on your back, legs extended and arms towards the ceiling.
  2. Roll up and lift your left leg while bringing your arms toward the toes of this leg.
  3. Pause and roll back down to the starting position.
  4. Do 5 reps.

Move 4: Suitcase Crunches

  1. Lie on the floor with legs extended and together.
  2. Raise your legs off the floor about 2 to 3 inches.
  3. Bring your knees toward your chest and elbows toward knees to touch.
  4. Reverse the move to the starting position.
  5. Do 5 reps.

Move 5: Squat Jacks

  1. Stand with feet close together and hands behind your head.
  2. Bend your knees to get into a half-squat position.
  3. Jump your feet out, while keeping knees bent.
  4. Return to the starting position and repeat.
  5. Continue for 1 minute.

Cooldown

Do: 3 to 5 minutes of walking and static stretches, holding each one for 20 to 30 seconds

Check out more of our **20-minute workouts here** — we’ve got something for everyone.

Show Comments